Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
Strength
10 min EMOM:
• 1 Front Squat
Start light and then increase weight each minute to finish as heavy as possible.
Conditioning
For time:
• 27-21-15-9 Row (calories)
• 9-7-5-3 Thrusters 135/95#